2-Person, Same-Sex Teams Only WODs for September 14, 2019 - no individuals WOD 1 - The Walking Dead It's back! A favorite from 2017! 5-Reps At 8-Stations EMOM Deadlift Ladder 8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, one at a time, you will BOTH deadlift it for 5 consecutive reps each. This WOD will be done EMOM style (every minute on the minute). The MC announcer will call out a "rotate" or "switch" command every minute, on the minute. Each time the rotate command is given, as long as you completed 5 consecutive reps at your bar, you will advance to the next, heavier bar. You and your partner will, each time, have a total of 1 minute to perform 5 consecutive reps EACH with that load. The 8th & Final Bar Is AMRAP! - If you are successful at bar 7 and make it to the 8th, heaviest and final bar, you will be allowed to perform as many reps as possible within the 1 minute (If you and your partner are both active you BOTH have to be done within the 1-minute time allotment). To get credit for that bar's load you must perform at least 5 consecutive reps, just like all the previous bars. However, you will get 5 additional pounds of credit for each rep above 5 you perform. If your final bar load is 315 and you perform 7 consecutive reps you will get credit for 325 (2 additional reps above 5 worth 5lbs each). If you perform 9 consecutive reps you'd get credit for 335 (4 additional reps above 5 worth 5lbs each). REPS MUST BE CONSECUTIVE - For each and every of the eight bars (including bar 8), once you allow your partner to take their turn, you CANNOT return to the same bar and perform more reps. For your reps to count they MUST be consecutive. As an example: You are first to pull the bar and you perform 3 reps. You allow your partner to go. After your partner goes you want to complete 2 more reps to get credit for the 5. NO! This is not allowed! If you have taken a turn at that bar and your partner begins their reps you cannot return to the same bar and attempt more. What If 1 Partner Does 5 Reps but the Other Cannot? - If, for example, you and your partner are at the 4th bar of the 8-bar ladder, and you pull the load for 5 but your partner cannot, then YOU may advance to the 5th bar, however, your partner is not allowed to continue. Your partner is allowed to follow you and cheer you on but they are not allowed to lift any more. Each of you will be given credit for the highest, successfully completed load you pulled for 5 consecutive reps. It's entirely possible, and likely, that you will be given credit for one load and your partner will be given credit for a load higher or lower than yours. Let your individuals strengths shine! WOD 1 STANDARDS This is a traditional deadlift with the hands outside the knees. Hand grip may be any type the Athlete chooses. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Touch and go is allowed. No bouncing. No deadlift straps are allowed. NO REP- No reps include not achieving knee and hip extension at the top OR not touching the bar to the floor. The working Athlete may drop the bar between reps, regrip and pull again for the next rep, however, remember, both you and your partner must complete all required reps within the 1-minute period at each bar. Variations Female Novice/Masters 75, 85, 105, 125, 145, 165, 175, 185 Male Novice/Masters 95, 115, 155, 195, 235, 275, 295, 315 Female Intermediate 95, 105, 125, 145, 165, 185, 195, 205 Male Intermediate 145, 165, 205, 245, 285, 325, 345, 365 Score 1: Combined load of each Athletes' best 5-rep deadlift and 5 additional pounds/rep above 5 will be given for the 8th bar. WOD 2 - Naughty and Nice Karin Carlson10-Minute AMRAP Partner A rows for calories - while - Partner B does - 4 DB Devil Presses - 6 DB Box Overs - 8 DB Alternating Reverse Lunges Partners hand tag and switch each time the athlete doing the DB movements completes a round. WOD 2 Standards Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. At the start of the WOD the monitor will be reset to zero calories. The first athlete to row cannot touch the handle until the WOD starts. After the first round the next rower may begin rowing anytime after the athletes tag hands. The rower must always stop rowing after the athlete doing the DB movements completes the round. DB Devil Presses - Two dumbbells (DB) will be on the ground. From a standing position the athlete will begin a burpee by bending and gripping the DB handles without any other part of the body touching the ground other than the feet. The athlete may walk their feet back or jump them back until the thighs and belly are flat on the ground. The chest must break the plane of the top of the DBs or touch the top of the DBs. The athlete then pushes up from the floor and either walks their feet back or jumps them back toward their hands, still gripping the DBs. The DBs may be inside or outside the feet. The athlete must move the DBs to an overhead position with the hips, knees and elbows extended and both DBs directly above the middle of the body. The athlete will then control the descent of the dumbbells back to the floor to begin the next rep. DB Box Overs - Athletes will complete these while holding the handles of both DBs and with the DBs at their sides (like a farmer carry). Athletes start by standing with both feet on the floor. Athletes will step up to get both feet on top of the box at the same time before stepping down on the opposite side with both feet touching the ground. Athletes do not need to stand up completely while on top of the box. Athletes may face any direction while mounting and dismounting. Neither the dumbbells or any part of the Athlete's body, other than the bottom of the feet, may touch the box. The dismount must be on the opposite side of the box. DB Alternating Reverse Lunges - INTERMEDIATES will begin by cleaning both DBs to a front rack position. DB heads may rest on top of the shoulders. DBs must remain at shoulder height during all repetitions. NOVICE/MASTERS may hold the DBs at their sides. All athletes will then step back with either leg until the back knee touches the ground. They must then bring the back foot to the starting position, with hips extended, and then, in an alternating fashion, do the same movement with the other foot and knee. Every step back finishing with that foot brought back to center counts as a rep. The Athlete MUST alternate feet with each rep. DB Variations (Each Hand): Intermediate Men: 35lb Intermediate Women: 20lb Novice/Masters Men: 20lb Novice/Masters Women: 10lb Box Variations: Intermediate Men: 24in All Others: 20in Score 2: Total Calories Rowed Score 3: Total Reps of DB AMRAP WOD 3 - 45 Is the New 21-15-9 Amanda LawrenceWith a 15-minute Running Clock PART 1: Athlete 1 Completes 21-15-9 - BB Hang Power Snatches - Wall Balls -- while athlete 2 cheers on athlete 1 PART 2: Athlete 2 Completes - 45 BB Hang Power Snatches - 45 Wall Balls -- while athlete 1 cheers on athlete 2 PART 1 On 3-2-1-Go! Athlete 1 will begin a 21-15-9 of barbell hang power snatches and wall balls. Athlete 2 gets to cheer on athlete 1 during all of the 21-15-9 rounds. PART 2 Once athlete 1 completes 21-15-9 athletes must tag hands. Then athlete 2 will begin 45 hang power snatches followed by 45 wall ball reps. Athlete 1 then gets to cheer on athlete 2 during all of the 45 snatches and 45 wall balls. Even though both athletes will perform 45 reps the work challenge is quite different. Teams will have to decide who is going to do the 21-15-9 and who is going to do the 45 reps straight. WOD 3 Standards BB Hang Power Snatches - To set up the first rep, the athlete deadlifts the barbell to a fully upright, hips extended position. The rep begins with the athlete bending at the hips and lowering the bar to between the hips and knees. The bar must then be lifted without stopping at the shoulders to full lockout overhead with the hips, knees and elbows fully extended, and the bar directly over the middle of the body. A power or muscle snatch are allowed. Wall Balls - For the first rep, or anytime the ball is on the ground, the Athlete picks the ball up to a standing, full hip extension position with the ball in the front-rack position. The Athlete then squats until the hip crease is below the knee. The Athlete stands up and throws the ball to hit the specified target. After the first rep, the Athlete catches the ball, squats to hip crease below the knee, then stands and thrusts the ball to the height of the specified target. BB Variations: Intermediate Men: 85lbs Intermediate Women: 55lbs Novice/Masters Men: 65lbs Novice/Masters Women: 45lbs Wall Ball Variations Intermediate Men: 20lbs/10ft Intermediate Women: 14lbs/9ft Novice/Masters Men: 14lbs/9ft Novice/Masters Women: 10lbs/9ft Score 4: Time to Complete Add 1 second for every incomplete rep if time caps WOD 4 - Hang On We'll Sync Up! Corrie Menendez With an 8-minute Running Clock Divide and Conquer Buy In (This means you share the work, split it anyway you want, one athlete works at a time) - Intermediates: 100 Hanging Knees to Chest (toes above hips) - Novice/Masters: 100 Hanging Knee Raises (knees above hips) Kettlebell Escalating Synchro AMRAP 2-4-6-8-10 and so on of ... - Synchro Alternating KB Shoulder To Overhead - Synchro Russian KB Swing - Synchro Goblet KB Squat WOD 4 Standards Hanging Knees to Chest - In hanging knees-to-chest the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the toes above the height of the hips. Knees do not have to actually touch the chest. Hanging Knee Raises - In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Synchro Alternating KB S2OH - Athletes will strict press or push press or push jerk or split jerk the KB above the head with the elbows, shoulders, hips and knees fully extended, the KB over the middle of the body and with the feet in line. (S20H = Shoulder to Overhead) The KB must be fully gripped at the handle. With each rep the hand/handle combo must be lowered to shoulder height. Switch arms with every rep. Synchro- For the rep to count, both athletes must have the KB fully locked out overhead, with the elbows, shoulders, hips and knees fully extended, the KB over the middle of the body and with the feet in line, at the same time. Alternating- Upon completion of the rep athletes will lower the KB to the shoulder or below before switching it into the other hand. As long as the KB has been fully lowered to the shoulder or below (including to the ground) before switching hands you're fine. Synchro Russian KB Swings - Both athletes must start standing upright with the hips extended. Athletes then begin the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. The KB does not have to be set down after the S2OH. Synchro- For the rep to count both athletes must achieve the arms-straight, hands-above-shoulders, hip-extended position at the same time. Synchro Goblet Squat - The starting position is both athletes standing fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, athletes will lower the hip crease to below the knee and stand back up to the fully-upright position for each rep. Synchro- For the rep to count both athletes must have their hip creases below the knee at the same time. KB Variations: Intermediate Men: 53lb (24kg) Intermediate Women: 35lb (16kg) Novice/Masters Men: 35lb (16kg) Novice/Masters Women: 26lb (12kg) Score 5: KB Amrap Reps FINALS WOD There will be no FINALS WOD for the September 2-Person Same-Sex Teams comp. The top three Teams after all the WODs above are complete will make the podium! STANDARDS VIDEOS We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications. TIE BREAKER Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event. If two Teams are tied after 5 scores then the system looks at the raw score of Score 1 and sees who actually did better of the two. The one with the better Score 1 gets the higher placing – the tie is broken. But what happens if those two Teams have the same Score 1? Then it looks at Score 2 and so on until it finds the Team who did better – that Team gets the higher placing. It’s all automatic and doesn’t require Hosts to figure out some tie breaker WOD and take extra time on an already long day. Some will say “Well ya but, had I known that I would have strategized better.” We feel this way - As an Athlete you should be giving your best for every WOD regardless of whether it might be a tie-breaker. ADAPTIVE OR PARTICIPATION VS. COMPETING Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it's important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren't verbally calling "No Rep!" even though they will not be counting the reps not done to standard. WHATCHA THINK? Name* First Last Email* Enter Email Confirm Email Thoughts About Our WODs? Let Us Know!*PhoneThis field is for validation purposes and should be left unchanged.